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DIETARY GUIDELINES FOR CHILDREN AND ADOLESCENTS IN AUSTRALIA

Encourage and support breastfeeding

Children and adolescents need sufficient nutritious foods to grow and develop normally

• Growth should be checked regularly for young children

• Physical activity is important for all children and adolescents

Enjoy a wide variety of nutritious foods

Children and adolescents should be encouraged to:

• Eat plenty of vegetables, legumes and fruits

• Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain

• Include lean meat, fish, poultry and/or alternatives

• Include milks, yoghurts, cheese and/or alternatives. Reduced-fat milks are not suitable for young children under 2 years, because of their high energy needs, but reduced-fat varieties should be encouraged for older children and adolescents

• Choose water as a drink. Alcohol is not recommended for children

and care should be taken to:

• Limit saturated fat and moderate total fat intake. Low-fat diets are not suitable for infants

• Choose foods low in salt

• Consume only moderate amounts of sugars and foods containing added sugars

Care for your child’s food: prepare and store it safely

DIETARY GUIDELINES FOR AUSTRALIAN ADULTS

Enjoy a wide variety of nutritious foods

• Eat plenty of vegetables, legumes and fruits

• Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain

• Include lean meat, fish, poultry and/or alternatives

• Include milks, yoghurts, cheeses and/or alternatives. Reduced-fat varieties should be chosen, where possible

• Drink plenty of water

and take care to:

• Limit saturated fat and moderate total fat intake

• Choose foods low in salt

• Limit your alcohol intake if you choose to drink

• Consume only moderate amounts of sugars and foods containing added sugars

Prevent weight gain: be physically active and eat according to your energy needs

Care for your food: prepare and store it safely

Encourage and support breastfeeding

These guidelines are not in order of importance.

Dietary Guidelines for Australians: A Guide to Healthy Eating, Department of Health and Ageing and National Health and Medical Research Council, Reprinted May 2005, copyright Commonwealth of Australia, reproduced by permission.

The Australian Guide to Healthy Eating, Commonwealth Copyright 1998 is reproduced with the permission of the Australian Government Department of Health and Ageing, 2009

HEALTHY EATING PYRAMID

The Healthy Eating Pyramid reproduced with the permission of The Australian Nutrition Foundation Inc. (Nutrition Australia)

BASIC KITCHEN EQUIPMENT

Apple corer

Baking dish and trivet

Balloon whisk

Basting spoon

Cake cooler

Cake tins (square and round)

Can opener

Chinois (shin-WAH)

Chopping boards

Clock/timer

Colander

Corkscrew

Double saucepan

Fish slice

Flour dredge

Flour sifter

Food processor

Frying pan

Grater

Grill or griddle pan

Hand-held electric beater

Kitchen twine

Knives of various sizes

Measuring jug (small and large)

Melon baller

Microwave-safe dishes

Metal moulds

Mixing bowls

Non-stick cookware

Omelette pan

Oven-proof dishes

Oven mitts

Pastry board or sheet

Pastry brush

Pie dish

Pie funnel

Potato masher

Pudding basin

Rolling pin

Set of cutters (pastry and biscuit)

Set of metric standard measuring cups

Scissors

Set of skewers

Set of saucepans

Set of scales

Slotted spoon

Spatula

Sponge sandwich tins

Swiss roll tin

Stick blender

Strainers (hand-held)

Storage containers

Steamer

Sugar thermometer

Tongs

Wooden spoons

METRIC CONVERSIONS

TEMPERATURES

100 degrees Celsius (boiling point) = 212 degrees Fahrenheit

0 degrees Celsius (freezing point) = 32 degrees Fahrenheit

CELSIUS (C.) IN FAHRENHEIT (F.)

For oven temperatures, degrees Celsius approximately equals half of degrees Fahrenheit.

Note: Refer to manufacturer’s guide for fan-forced oven temperatures.

STANDARD FRACTIONAL MEASURING CUPS

Cup measures are level.

ACCEPTED LIQUID CONVERSIONS

METRIC CUP AND SPOON MEASUREMENTS

All measurements in this book conform to the metric cup and spoon measurements of the Standards Association of Australia.

Spoon measures are level spoonfuls.

TERMS AND TECHNIQUES

Al dente (al DEN-tay) Pasta that is cooked but still firm, with fine whitish core showing in the middle. This takes about 8–15 minutes at a rapid boil in an uncovered pan.

Au gratin (oh GRAH-tin) A French term referring to a dish with a browned topping of breadcrumbs and/or grated cheese.

Bake To cook in an oven.

Bain-marie (bane-mah-REE) A device or vessel used for keeping food hot prior to service, consisting of a serving pan suspended over hot water.

Bake blind (or blind bake) A technique used for baking an unfilled pastry or tart shell; the pastry is lined with baking paper, weighted down with dry beans or pie weights and baked completely before filling is added.

Batter A semi-liquid mixture of flour and milk or water used to make pancakes and pikelets or to coat foods before frying.

Beurre (burr) French for butter.

Blanch To plunge into boiling water briefly, then drain and cover with iced water to stop the cooking process.

Blend To combine ingredients with a spoon or spatula using a wide circular motion, mixing to a smooth paste.

Boiling point When bubbles reach the surface of a liquid and break — 100°C for water.

Bon appetit (boh nap-pay-TEET) French for ‘good appetite’, meaning ‘I wish you a good meal’, or ‘enjoy your meal’.

Bouquet garni A bunch of herbs consisting of parsley, peppercorns, thyme and a bay leaf placed inside a piece of celery and held together with a kitchen twine; usually added to stocks, sauces or stews. If dried herbs are used they may be secured in a piece of cheesecloth for easy removal at the end of cooking.

Breadcrumbs — fresh (also known as soft) Crumbs obtained by mincing fresh bread in a food processor; they are softer and give more texture to breaded foods than dry breadcrumbs.

Breadcrumbs — dry Can be prepared by drying fresh breadcrumbs in an oven; commercially prepared breadcrumbs can be purchased in a packet.

Brown stock A richly coloured stock made of bones and vegetables, all of which are caramelised before they are simmered in water with seasonings.

Brush-down To use a pastry brush dipped in cold water to wash down the sides of a pan when making sugar syrup-based products such as toffee.

Brunoise (Broon-WAH) A small cube of approximately 3 mm.

Butterfly cut To split food, such as boneless meat, fish or shrimp, in half lengthways, leaving the halves joined on one side so that the item spreads open like a book; used to increase surface area and speed cooking.

Chiffonade (Shif-fon-NAHD) To finely shred to approximately 3 mm.

Clarified butter (ghee) Purified butterfat; butter is melted and the water and milk solids are removed.

Core To remove the seeds and casings from fruit and vegetables. Usually performed with a metal apple corer or melon baller.

Coulis (koo-lee) Sauce made from a sieved purée of vegetables or fruit; it may be served hot or cold.

Concassé (con-cass-AY) Peeled, seeded and diced tomatoes.

Creaming To beat butter and sugar together until light in colour and fluffy in texture.

Croutons Small squares of bread pan-fried in a little butter and oil and usually served with soup.

Crown roast A cut of the lamb primal rack; it is formed by tying the ribs in a circle; the tips can be decorated with paper frills and the hollow centre section filled with a stuffing.

Crudités (krew-dee-TAY) Raw vegetables usually served as hors d’oeuvres accompanied by a dipping sauce.

Deglaze To swirl or stir liquid in a pan to dissolve particles of cooked food remaining on the base of the pan; the resulting mixture often becomes the base for a stock or sauce.

Deep fry To cook in enough oil to completely immerse the food. Never leave oil unattended, as unwatched oil can cause kitchen fires.

Demi-glace (dem-me-glass) French for half-glaze and used to describe a reduction of equal parts of brown stock and brown sauce by half.

Dice To cut into small cubes.

Du jour (doo-ZHOOR) French for ‘of the day’ and used to introduce a menu item that is a special for a particular day, such as a soup.

Egg wash A mixture of beaten eggs (whole eggs, yolks or whites) and a liquid, usually milk or water, used as part of the crumbing process, or to coat dough/pastry before baking to add sheen.

En papillote (ahn pap-i-yot) A food (eg. fish with a vegetable garnish) enclosed in parchment paper or a greased paper wrapper and baked; the paper envelope is usually slit open at the table so the diner can enjoy the escaping aroma.

Entrée (ahn-TRAY) A dish served before the main course.

Espresso (ess-PRESS-oh) An Italian coffee-brewing method in which hot water is forced through finely ground and packed coffee under high pressure; the resulting beverage is thick, strong, rich and smooth, but should not be bitter or acidic.

Fillet An undercut of meat, or a cut of meat or fish without skin or bone.

Fluting To pinch pastry edge using forefinger and thumb to create a decorative edge.

Fondant A type of French confection; also an icing for cakes.

Folding The process of repeatedly moving a spatula or spoon through a mixture with a cutting motion, lifting and turning the ingredients over to achieve a uniform mixture; often used in the context of adding beaten egg whites.

Food danger zone The temperature range of 10-60°C, which is most favourable for bacterial growth; also known as the temperature danger zone.

Fricassee (frik-ka-say) A white stew made using milk with white stock.

Frenched Rack of cutlets or chops, especially lamb, from which the excess fat, meat and connective tissue have been removed from the rib bone, leaving the eye muscle intact.

Galantine (GAL-uhn-teen) A forcemeat of poultry, game, fish, shellfish or suckling pig, wrapped in the skin of the bird or animal, if available, and poached in an appropriate stock; usually served cold in aspic.

Ganache (GAN-nash) A decadently rich and creamy dark chocolate icing of pouring consistency.

Garnish To decorate food.

Gâteau (gat-TOW) A rich buttery cake, highly decorated and served as a dessert.

Glaze To brush over with liquid such as an egg wash or a sugar syrup.

Gremolada (greh-mo-LAH-dah) An aromatic garnish of chopped parsley, garlic and lemon zest generally used for osso bucco.

Hard-ball stage A test for the density of sugar syrup; the point at which a small amount of hot syrup forms a rigid ball when dropped into iced water; this is equivalent to 120–130°C or 250–265°F on a sugar thermometer.

Hull To remove the green end of stem still attached to fruits and vegetables such as strawberries or tomatoes.

Infuse To steep a seasoning or food in a hot liquid until the liquid absorbs the item’s flavour, eg. a bouquet garni.

Jardinere (zhar-din-AIR) Batons or sticks of fruit or vegetable approximately 5 mm x 5 mm x 20 mm.

Jell test A method used to test when a jam or jelly is sufficiently cooked, generally by rapidly cooling the boiling mixture to see if it sets.

Julienne A fine strip of fruit or vegetable approximately 3 mm x 3 mm x 40 mm.

Jus (zhoo) French term for juice; usually refers to a light sauce.

Jus lie (zhoo lee-ay) A sauce made by thickening brown stock with cornstarch, or similar starch, and often used like a demi-glaze; also known as fond lie.

Knead — bread dough To blend a dough by placing it on a floured board and then pressing down using the heel of your hand, pushing the dough away from you then bringing it back into a ball with the fingertips. The dough should then be turned and the process repeated until the dough becomes satiny and elastic — generally after 5 to 10 minutes of consistent, energetic kneading.

Knead — pastry To blend a firm dough, place it on a floured surface and lightly press down with the heel of the palm, then rotate and repeat a few times just until the dough comes together.

Legumes A large group of plants that have double-seamed pods containing a single row of seeds; depending on the variety, the seeds, the pod and seeds together or the dried seeds are eaten.

Macédoine (mas-eh-Doine) A dice or cube approximately 8 mm x 8 mm.

Mask To cover or coat with a thick sauce.

Marinade A highly seasoned liquid made of oils, herbs and vinegar in which meat or poultry is soaked for some time to impart flavour and tenderise.

Marinate To cover food in a marinade and allow to stand for a period of time before cooking to allow flavours to develop.

Mesclun (MEHS-kluhn) A mixture of several kinds of salad greens, especially baby lettuces; although there is no set standard, the mixture usually includes baby red romaine, endive, mache, oak leaf, radicchio and rocket, among others.

Mise en place (Meese-en-plaz) French for ‘putting in place’